Jan. 26, 2019

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Weakness Warm-up Ski 2K

2. Oly

Squat Clean

Build to Heavy Single

then

3 Rounds-Not for time

Max Hang Squat Cleans @ 70% Bar Facing Burpees* Subtract number of Squat Cleans from 40, and complete that many Bar Facing Burpees for your rest period.

3. Met-Con

AMRAP 8 Minutes

100 Double Unders

10 DB Burpee Box Overs 24/20″ 50/35s

100 Double Unders

10 DB Burpee Box Overs 24/20″ 50/35s

100 Double Unders

Max Rep DB Burpee Box Overs 24/20″ 50/35s

*More Options:

Less Double Unders each round so you can do the other movements

4. Bitch Work

800m Run x 6

Rest 2:00

Options:

Less intervals or less distance

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